Lentil & Zucchini Soup


It’s so secret that I love lentils, especially in soup. These guys are packed with protein and fiber, so you fill up on less food. Lentil soup is such a huge part of the Turkish diet, I find it particularly comforting and just the right end to a brisk winter’s day. Enjoy with bread and you’ll be satisfied to the brim, with no need for a heavy, fat-filled meal. Enjoy!

Lending to the glow are:

Lentils: are an excellent source of soluble and insoluble fiber, effectively helping to prevent digestive and cardiovascular disorders. They also contribute to lowering cholesterol and maintaining blood sugar levels. Low on the glycemic index, lentils release their sugars slowly, keeping you fuller and more balanced for longer.

Zucchini: has only 36 calories and 10% of the recommended daily allowance of dietary fiber in just one cup, lowers cholesterol by attaching to bile acids and aiding in digesting fat, contributes to “regularity”, prevents cancer with its high antioxidant content, aids prostate health, is high in manganese (19% of the recommended daily allowance in one cup), lowers blood pressure, is anti-inflammatory with its vitamin A and C content, and prevents heart attack and stroke.

Lentil & Zucchini Soup

Serves 4

  • 1 red potato, chopped
  • 1 large zucchini, chopped
  • 1 red bell pepper, chopped
  • 1/2 white onion, chopped
  • 2 scallions, chopped
  • 1 garlic clove, chopped
  • 1 tablespoon butter
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 cup red lentils
  • 1/4 cup fine bulgur

Directions: In a large pot over medium-high heat, add the butter, red potato, zucchini, bell pepper, onion, scallions, and garlic. Season with salt and pepper and stir with a spatula. Let the vegetables sweat for a few minutes until the begin to turn translucent. Add the lentils and bulgur. Mix so that all are evenly distributed. Pour in 4 cups of water. Once the mixture reaches a boil, reduce heat to a simmer and cover with a lid for about 30 minutes.


The lentils are the backbone to this dish but the added zucchini makes the result lighter and more nutritious!


Serve hot with a side of whole-grain bread. Enjoy!


Bon Appetit!

xo Aylin

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